Hiking in summer: how to avoid injuries and take care of your body in high temperatures

Summer invites us to explore more trails, but it also demands greater caution. The heat, dehydration, and terrain can work against you if you're not prepared. In this article, we'll tell you how to avoid injuries during your outdoor activities in the hottest months.

Typical risks in summer

- Dehydration and heat stroke.
- Overexertion injuries and muscle fatigue.
- Increased risk of blisters or chafing due to sweat and poor footwear.

Keys to preventing injuries and discomfort

- Hydrate well before, during and after each route.
- Avoid the hottest hours (12:00 to 17:00).
- Wear appropriate clothing and footwear: breathable, technical and adapted to the terrain.
- Perform stretches before and after the run to prepare and recover the muscles.

Why does heat increase muscle fatigue?

When we exercise in hot conditions, the body redirects some blood flow to the skin to dissipate heat through sweat. This means less oxygenated blood reaches the muscles, reducing performance and accelerating fatigue.

Besides:
- More sodium and electrolytes are lost through sweat, which are essential for muscle contraction.
- Dehydration affects the transmission of nerve impulses and can cause cramps or early fatigue.
- Heat raises the heart rate, making the body work harder to do the same thing.

The importance of outdoor footwear in summer

Choosing the right footwear can make all the difference. In summer, technical footwear like Oriocx offers:
- Adequate ventilation.
- Lightness to reduce muscle effort.
- Technical sole that provides safety.
- Optimal fit to avoid chafing.

Expert advice

During heat waves, reduce the intensity of your routes, increase breaks, and prioritize shaded routes. Your body will thank you.

Move forward with confidence

Don't stop this summer. Prevention is key to moving forward safely. Gear up with confidence and enjoy every step.